Millions of people with active lifestyles experience fatigue every day. Fatigue is the feeling of fatigue, lack of energy, and loss of energy resulting from physical, mental activity. Fatigue leads to a decrease in productivity, a decrease in well-being, health, and quality of life in general. There are many ways to combat this phenomenon.
Types and Symptoms of Fatigue
Depending on the causes of occurrence, a distinction is made between physical and psychological (mental, emotional) fatigue.
Symptoms of physical fatigue: pain, weakness in muscles, joints, difficulty concentrating, performing work tasks, poor coordination of movements, headache, dizziness, nausea, temporary visual impairment, memory problems.
Signs of psychological fatigue: daytime sleepiness, emotional burnout, irritability, slow reaction time, loss of appetite, sleep disorders.
Depending on the duration of symptoms, a distinction is made between temporary and chronic fatigue. Temporary fatigue can occur after intense physical or mental activity, and goes away on its own after rest. Chronic fatigue persists for a long time, gradually worsens, and may indicate a deterioration in health.
Causes of Fatigue
There are medical and non-medical causes of fatigue, which can be divided into three categories.
Lifestyle Factors
Fatigue can occur as a result of heavy physical, mental exertion, lack of activity, emotional stress, vitamin D deficiency in the body, lack of sleep, excess weight, bad habits (taking illicit substances, regular alcohol consumption, smoking), improper diet, consumption of not enough water per day. Lack of rest, like listening to music or betting at https://20bet.com/prematch, can lead to worse conditions. Some medications (antidepressants, steroids, antihistamines, diuretics, sedatives, sedatives) can also cause fatigue.
Physical Health State
Overwork is a symptom of a number of health conditions. These include anemia, arthritis, chronic fatigue syndrome, which lasts at least 4 months, bacterial, viral infections, Addison’s disease, fibromyalgia, thyroid disorders (hypothyroidism, hyperthyroidism), insomnia, sleep apnea and other sleep disorders, eating disorders (anorexia nervosa, bulimia), multiple sclerosis, autoimmune disorders (systemic lupus erythematosus), chronic heart failure, diabetes, liver and kidney disease, chronic obstructive pulmonary disease, food allergies. Fatigue may occur in women during pregnancy and breastfeeding.
Mental Health Problems
Fatigue can be triggered by or accompany mental health problems and difficult life events, including anxiety, irritability, anxiety (generalized anxiety disorder), depression, seasonal affective disorder. Overwork is often a consequence of emotional burnout.
If you cannot get rid of fatigue with rest, proper nutrition, and stress relief for two or more weeks, you need to see a doctor to diagnose and treat the cause. A doctor will diagnose you based on the signs of fatigue. Sleepiness can be a symptom of sleep disorders, a feeling of physical weakness is a sign of neuromuscular disease, a feeling of depression is a symptom of hopelessness.
How to Quickly Relieve Fatigue
Many people feel drowsy in the middle of the day. This is because the human body and mind follow a daily cycle known as the “circadian cycle. It may be impossible to prevent this energy slump, but there are several ways to help relieve fatigue:
- Eating. Hunger causes a drop in energy due to a drop in blood sugar levels, so it’s recommended that you eat breakfast every morning and eat healthy foods throughout the day to keep you feeling good. People who eat high fiber foods for breakfast (oatmeal, buckwheat porridge) report less stress, fatigue than people who do not eat breakfast.
- Nut consumption. To quickly relieve fatigue, you can eat a handful of almonds or peanuts, rich in magnesium, folic acid, necessary for energy, cell production.
- Use of cinnamon. Even the very smell of this fragrant spice can reduce fatigue and bring vigor. Cinnamon can be replaced by peppermint, the aroma of which also helps to get rid of fatigue.
- Water intake. Dehydration of the body can cause feelings of fatigue, exhaustion. A glass of water will help you wake up instantly, especially after a workout.
- Physical activity. Regular exercise is a natural source of energy. Exercise gets oxygenated blood to your heart, muscles, and brain. Ten minutes of yoga, a walk in the fresh air can relieve stress, improve well-being.
- Singing or listening to your favorite music. Singing gives an emotional lift, reduces the level of stress hormones (cortisol) in the body. Being in a work environment, you can listen to your favorite song that will lift your mood.
- Exposure to sunlight. Studies show that just a few minutes of walking outside on a warm, clear day improves mood, memory, ability to absorb new information, and even self-esteem. Sunlight contains vitamin D, which strengthens the nervous system and immunity. Open the curtains in the office to let the sunlight in.
- Communicating with positive people. Emotions are contagious. Negative, depressed people can drain energy, while those who are positive can lift spirits.
How to Get Rid of Fatigue Once and for All
The best way to completely get rid of fatigue is to lead a healthy lifestyle with a proper diet, adequate rest, and regular physical activity.
A Healthy Diet
Eating too much junk food is a common cause of fatigue. A low-nutrient diet provides vitamins, minerals, and trace elements that cause fatigue. Not drinking enough water a day, leading to dehydration, is also a common cause of loss of energy.
A proper, balanced diet replenishes the body with energy and makes it feel good. The most powerful source of energy that the brain uses as fuel is glucose, formed by breaking down carbs. Fatty acids (from fats) and amino acids (from proteins) are also used as fuel.
Healthy foods include foods rich in fiber, Omega-3 fatty acids, leafy green vegetables rich in magnesium, calcium, iron, fresh fruits low in sugar, nuts, chia seeds, legumes, whole grains (oatmeal), complex carbs that prevent blood sugar fluctuations, fatigue, stress. It is recommended to reduce consumption of simple carbohydrates (sugar, white flour), which lead to a rapid rise in blood sugar levels and a subsequent fall, consuming a lot of energy. It’s also necessary to consume a sufficient amount of protein, including non-fat dairy products, lean meat, fish, eggs, and reduce the amount of foods high in fat, sugar, and salt.
For optimal functioning of the body, to maintain its hydration, drink at least 2 liters of water a day. Many of the body’s daily biochemical processes use up water, which must be replenished throughout the day. Even mild dehydration reduces physical performance, alertness, concentration, causes headaches, loss of energy, and impairs sleep. Although water doesn’t provide energy in the form of calories, it facilitates energy processes in the body, which in itself is a burst of energy.
Complete Rest
Insomnia or poor sleep is one of the main causes of fatigue, irritability, and absent-mindedness. According to statistics, two-thirds of people suffer from sleep problems. During sleep, the body restores strength, secretes hormones that regulate metabolism and energy levels, giving a person a feeling of vigor for the next day.
According to the American Academy of Sleep Medicine, Sleep Research Society, an adult needs 7-9 hours of sleep a night for optimal well-being. Sleep should be restful and continuous to allow the brain to complete all five stages of each sleep cycle.
Tips for improving sleep:
- Relaxation treatments before bed to get rid of anxious thoughts: taking a warm bath or shower, listening to soothing music, meditation, yoga, and tea drinking.
- Avoid taking sleeping pills. Sleeping pills are not effective in normalizing sleep patterns because they don’t work in the long term and don’t address the causes of insomnia.
- Don’t use electronic devices that emit blue light (TV, computer, smartphone) at least 1 hour before sleep, as blue light stimulates brain activity and interferes with sleep.
- Adhere to a regular sleep schedule: wake up and go to bed at the same time every day, preferably on weekdays and weekends. This will help the body regulate the circadian cycle.
- Maintain a clean, comfortable temperature in the bedroom. The room should be dark and quiet.
- Avoid daytime sleep. Afternoon naps can disrupt the body’s natural circadian rhythm and lead to the development of chronic fatigue. A short afternoon nap of no more than 30 minutes to relieve fatigue is allowed.
Psychological Release
According to studies, 50-80% of cases of loss of energy are caused by psychological factors. The main cause is stress, which consumes a lot of energy, worsens sleep, body systems and overall health. The best way to cope with stress is a psychological release, which every person needs from time to time. To do so, take the following steps:
- Evaluate your lifestyle. According to psychologists, the best way to cope with the problem is to start talking about it. Identify whether you expose yourself to unnecessary stress, whether you have problems that cause long-term anxiety or depression. In the case of chronic fatigue, you may need professional counseling to address family, career or personal issues. There is ample evidence in psychology that talking therapies, such as counseling or cognitive behavioral therapy, are effective in dealing with stress and fatigue.
- Practice relaxation. Constant worry exhausts the body, causing emotional burnout. During stress, the brain gets less oxygen, which increases anxiety and limits thinking. Relaxation techniques, such as meditation, yoga, help “turn off” the adrenaline and restore the body and mind.
- Learn to relax, to rest. A heavy workload, too active lifestyle tires you out. Allocate several hours a day after a busy work schedule to relax. Any relaxing activity replenishes energy. Outdoor recreation, spa treatments, deep breathing techniques, mindfulness practices such as meditation, yoga nidra, tai chi are effective ways to relieve stress and fatigue. Having fun with friends is also helpful, as laughter is one of the best energy boosters.
Exercise
A sedentary lifestyle is one of the most common causes of low energy levels and chronic fatigue. Physical activity has a positive effect on the body and mind: it helps maintain optimum weight, improves the efficiency of the heart muscles, lungs, muscles, metabolism, activates the lymphatic system, lowers blood pressure, eliminates depression, anxiety, improves sleep, strengthens the immune system. All these factors help to prevent and fight fatigue.
Exercise stimulates the production of endorphins, which naturally increase energy levels and bring vivacity. Any kind of activity is suitable: sports, dancing, yoga, cycling, brisk walking, walking in the fresh air. Usually they start with a small amount of exercise and then gradually increase until they reach the recommended goal of 2.5 hours per week of moderate-intensity aerobic exercise.
